Today is going to look a little different than we are used to. Since we are getting ready for the Open we will be focusing on pacing, strategy and honing in on higher skill level movements such as t2b, c2bar, double unders etc.
1,000 Meter Row
50 Thrusters (45)
-ON THE 20:00-
Keep the clock going after Jackie and on the 20:00 mark begin the following ALTERNATING EMOM:
On The Minute x 10 (5 Rounds):
Even Minutes – 1 Strict Pull-Up, 2 Kipping CTB, 3 Kipping Pull-Ups.
Odd Minutes – Power Snatch (5-4-3-2-1)
*on pull ups, Use a band if needed and adjust the repetition counts as necessary in order to find a scheme that most definitely allows the first round unbroken.
*for thE snatches the goal is to build to a heavy single (not max). So, choose a starting weight that will allow for climb to a heavy single. These are NOT touch and go.
*Even Minutes – 3 TTB, 2 CTB Pull-Ups, 1 Bar MU
Athletes choice, on a Bike or Rower
With a running clock, 9:00 Recovery Effort – conversational pace.
Every 90 Seconds, complete “X” amount of Double-Unders.
So, you’ll do double- unders on the 1:30, 3:00, 4:30, 6:00, 7:30, ad 9:00. A total of 6 sets.